Description
Flexion of the hips and torso to work the abs in a wide range.
01 · Setup
Set up the movement
- Hang from a bar with a firm grip before starting the set.
- Hang with your arms outstretched and your shoulders low.
- Sheath the torso to limit the pendulum.
- Start with your legs aligned under your pelvis.
02 · Execution
Perform the rep
- Raise your knees or legs, slightly rolling your pelvis.
- Look for the contraction at the top, without swinging.
- Slowly lower back down to a controlled stretch.
Technique cue
Stable suspension and controlled rise without balance wheel.
Common mistakes- leg swing
- uncontrolled lowering
- partial range of motion
- shoulders that become destabilized
Safety notes
Risks of poor execution
- Excessive swinging can overload the shoulders and lower back.